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Power Up By Eating Smart
Sports Nutrition for Teen Athletes
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Power Up By Eating Smart
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Fuel for Sports Performance Nutrients for Good Health
= FOOD
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Power Up By Eating Smart Whatever activity you are involved in:
Cross Country Track and Field Swimming and Diving Cycling Skiing Tennis Golf Wrestling Gymnastics Football Basketball Soccer Volleyball Softball Hockey Baseball Cheerleading Poms
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Power Up By Eating Smart
Food = FUEL Fuel = Performance
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Power Up By Eating Smart Sports and Nutrition
Nutrition is just as important to sports performance as conditioning and training Eating a balanced diet with a variety of healthy foods is key
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Power Up By Eating Smart 2005 Dietary Guidelines for Americans serve as a guide for eating healthy
Use guidelines to plan daily meals Eat a variety of foods from each of the food groups Choose nutrient dense foods to stay healthy
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Power Up By Eating Smart 2005 Dietary Guidelines for Americans
5 food groups: elements of a healthy diet Grains Dairy Meat Fruits Vegetables
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Power Up By Eating Smart Grains
Excellent source of carbohydrate, vitamins, minerals and fiber The carbohydrate fuels muscles and protects against fatigue
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Power Up By Eating Smart Grains
6 ounces every day Half of all grains should be whole grains
1 ounce =
1 slice whole wheat bread 1 cup whole grain cereal 1/2 cup cooked rice, cereal or pasta
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Power Up By Eating Smart Vegetables
Excellent source of vitamins, minerals and fiber
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Power Up By Eating Smart Vegetables
2 1/2 cups every day Choose dark green and brightly colored Eat more dry beans and peas
1 cup =
1 cup raw or cooked vegetables 1 cup vegetable juice 2 cups raw leafy greens
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Power Up By Eating Smart Fruits
Rich in vitamins, fiber and carbohydrate Carbohydrate found in fruit aids in recovery after exercise
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Power Up By Eating Smart Fruits
2 cups every day Eat a variety of fruit – fresh, frozen, canned or dried Limit servings of juice
1 cup =
1 cup fruit 1/2 cup dried fruit 1 cup 100% fruit juice
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Power Up By Eating Smart Milk, Cheese and Yogurt
Good source of protein Excellent source of calcium Good source of carbohydrate
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Power Up By Eating Smart Milk, Cheese and Yogurt
4 cups every day Choose low fat or fat-free milk, yogurt and cheese
1 cup =
1 cup milk 1 cup yogurt 1 ½ ounces natural cheese or 2 ounces processed cheese (same size as 4 dice)
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Power Up By Eating Smart Milk, Cheese and Yogurt
Lactose intolerance doesn't mean avoid dairy
D = Drink lactose-free milk A = Aged cheeses are naturally low in lactose I = Introduce milk and other dairy foods into your diet slowly. Start with small portions with meals or snacks R = Remember LACTAID supplement can help Y = Yogurt contains friendly bacteria that help digest lactose
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Milk, Cheese and Yogurt
Choose milk for the best balance of calcium, protein, carbohydrate and other essential nutrients Calcium-fortified foods and beverages including soy beverages or orange juice may provide calcium, but not the other nutrients found in milk and milk products
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Power Up By Eating Smart Meat and Beans
Protein to repair muscles Helps with muscle development Good source of iron to prevent anemia
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Power Up By Eating Smart Meat and Beans
5 1/2 ounces every day Low fat or lean meat, poultry or fish One 3 ounce serving of meat, fish or poultry is about the size of a deck of cards
1 ounce =
1/4 cup dry cooked beans 1 ounce meat, poultry or fish 1 tablespoon peanut butter 1/2 ounce nuts or seeds 1 egg
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Power Up By Eating Smart Sports and Nutrition
Choosing the right food FUEL is key Use the Dietary Guidelines to plan meals Focus on the type and quantity of foods from each food group for peak performance
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Power Up By Eating Smart Sports and Nutrition
Key nutrients for athletes Carbohydrate Protein Water
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Power Up By Eating Smart Carbohydrate
Critical fuel source for exercising muscles More exercise requires more carbohydrate
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Power Up By Eating Smart Carbohydrate
It is important to eat carbohydrate in foods to maintain glycogen stores Carbohydrate is stored in the liver and in muscle as glycogen When glycogen stores are low, the body becomes tired
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Power Up By Eating Smart Carbohydrate
Milk and yogurt Whole grain breads, bagels, rolls Whole grain cereal, granola Crackers, tortillas Potatoes, pasta, rice Fruits Vegetables
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Power Up By Eating Smart Protein
Essential for growth, repair and maintenance of body tissue and muscles Provides some energy Important for refueling after practices and events
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Power Up By Eating Smart Protein
Milk, cheese, yogurt Meat, fish, chicken Eggs, beans, peanut butter
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Power Up By Eating Smart A word about fat
Don't totally eliminate from diet Important to every cell in the body Provides fuel for working muscles Powers endurance activities
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Power Up By Eating Smart Fluids
75% of muscle is water Dehydration will impair performance Drink before, during and after practice and events Avoid soft drinks and stimulant drinks Best sources are water, milk, 100% fruit juice and sports drinks
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Power Up By Eating Smart Water
Regulates body temperature during activity Helps convert food into energy Lubricates joints
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Power Up By Eating Smart Water Basics
Water is the key nutrient for athletes Active teens and adults need 9-15 cups of fluid daily
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Power Up By Eating Smart Water Basics
Athletes should drink as much water as possible Drink fluids throughout the day Milk, 100% fruit juice and watery foods all contribute to fluid balance
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Power Up By Eating Smart Milk
Nutrient dense beverage that is 90% water Perfect fluid to hydrate during the day Contains 9 essential nutrients
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Power Up By Eating Smart Calcium in Milk
Needed to keep bones strong and healthy Necessary to help build strong bones in teens Teenagers need 4 servings from the milk group daily (milk, cheese, yogurt)
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Power Up By Eating Smart How much fluid do you need when practicing and competing?
16 oz. 2-3 hours before 8 oz. 15 minutes before 8 oz. every 15-20 minutes during 3 cups for each pound lost for 24-48 hours after competition
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Power Up By Eating Smart FOOD = ENERGY =
POWER =
PERFORMANCE!
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Power Up By Eating Smart Eating for Competition
Three important time periods to consider with every practice or competition
Before
During
After
(recovery)
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Eating for Competition
Use dietary guidelines as a guide to eat well Start every day with breakfast Eat the right foods as part of training The school cafeteria offers healthy choices Choose healthy options from school vending machines
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Power Up By Eating Smart Eating for Competition
Choose carbohydrate first Carry healthy snacks and beverages to refuel during the day Eat a high carbohydrate breakfast Eat a high carbohydrate meal 3-4 hours before competition Choose a small meal or snack close to event time
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Power Up By Eating Smart Pre-Competition Meal (3-4 hours before)
Focus on carbohydrate and fluid Rule of thumb: fill 2/3 of plate with high carbohydrate foods and the rest with lean protein 1/3 of Plate = Lean Protein
2/3 of Plate = High Carbohydrate Foods
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Power Up By Eating Smart Menu Ideas for Breakfast
Try to serve 3-5 food groups
Can you think of some healthy breakfast ideas?
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Power Up By Eating Smart Menu Ideas for Lunch
Choose foods that are low in fat and high in carbohydrate and fluids
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Power Up By Eating Smart Snacks
Choose a small meal or snack about 2-3 hours before competition
Can you think of some healthy snack ideas?
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Power Up By Eating Smart Refueling during competition or game break
Focus on carbohydrate Try to eat or drink every 30 minutes Fresh fruits Breads, cereals Energy bars Drink 8 ounces of water every 15-20 minutes
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Power Up By Eating Smart Post Competition Meals
During exercise muscles use carbohydrate as their primary energy source Fluids lost by sweating need to be replaced Eat within 30 minutes after competition or practice and again 2 hours later Choose high carbohydrate foods and fluids
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Power Up By Eating Smart Post Competition/Practice (within 30 minutes) choose:
Graham crackers, yogurt and fruit juices Yogurt and fruit Whole-wheat bagel with peanut butter and milk Fresh fruit, string cheese and water Yogurt with granola Cereal bar and milk CHOCOLATE MILK – the "new" sports drink!
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Power Up By Eating Smart Chocolate Milk
The "New" Sports Drink!
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Power Up By Eating Smart Chocolate Milk –
Protein
- for building and maintaining muscle mass
Calcium
– for strong bones
Fluids
– helps with rehydration; milk is 90% water
Carbohydrate
– for energy
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Power Up By Eating Smart Chocolate Milk –
Chocolate milk also has an optimal ratio of carbohydrate to protein to help muscles refuel 3:1 is the ideal carbohydrate to protein ratio
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Power Up By Eating Smart Lowfat Chocolate Milk
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Power Up By Eating Smart Chocolate Milk –The "New" Sports Drink!
Effective recovery aid for exhausted muscles after intense workouts Athletes were able to workout longer during a second round of exercise Effective alternative to commercial sports drinks
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Power Up By Eating Smart
Chocolate milk contains nine essential nutrients important for an athlete's health No other sports drink contains the nutrient package found in chocolate milk
REFUEL with CHOCOLATE MILK!
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Power Up By Eating Smart
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Power Up By Eating Smart Post-Competition/Practice Meals – ( 2 hours after your event ) Do you have some meal ideas?
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Power Up By Eating Smart Tips for Road Travel
Focus on good sources of carbohydrate and fluid Carry healthy snacks and beverages Keep foods cold with ice packs, coolers or insulated bags
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Power Up By Eating Smart Food Ideas for the Road
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Power Up By Eating Smart Tips for Tournaments
Remember to continually build and maintain energy (glycogen) stores.
Plan ahead and bring high carbohydrate foods and fluids.
Choose carefully at concession stands
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Power Up By Eating Smart Track Your Daily Diet
Write down what you eat for three days See where you can make adjustments Always think about what you are eating
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Power Up By Eating Smart
Eating well is as important as training and conditioning for success in your sport.